More Plants, Better Health: A 30+ Weekly Challenge that is backed by science

Challenge yourself to increase the number of plants on your plate this month - you may be amazed by the results.

The Science Behind 30 Plants a Week

In recent years, nutrition research has spotlighted an important, simple guideline for optimal gut and overall health: eating 30 or more different plant foods each week. This approach is backed by compelling evidence and offers an easy, flexible way to boost your wellness without focusing on calorie counts or rigid diets. Here, we explore the science and share practical strategies to help you embrace plant diversity.

The landmark research driving this recommendation comes from the American Gut Project, which studied the gut microbiomes of thousands of individuals worldwide. The findings showed that people who consumed 30 or more different types of plant foods per week had a more diverse gut microbiome compared to those eating fewer than 10 plant types. Why does this matter? Gut diversity is linked to a wide range of health benefits, including:

• Lower risk of chronic diseases like diabetes, heart disease, and obesity

• Better mental health and mood stability

• Reduced inflammation

• Improved immune function

• Enhanced digestion and nutrient absorption

  What Counts as a "Plant"?

  The good news is that a "plant" includes more than just fruits and vegetables! Whole grains, nuts, seeds, legumes, herbs, and spices all contribute to your weekly plant tally. The key is variety—different plant types provide distinct fibers and phytonutrients that nourish your gut microbiota.

  Practical Strategies to Add More Plants

  Incorporating 30+ plant foods into your eating pattern is easier than it sounds. Here are some practical tips to get started:

  1. Make Mix-and-Match Meals: Create meals that combine multiple plant foods, such as grain bowls, salads, or stir-fries. For example, a quinoa bowl with black beans, spinach, roasted sweet potatoes, and a sprinkle of pumpkin seeds can check off five plant types in one dish.

  2. Try "Rainbow Eating": Challenge yourself to eat fruits and vegetables of different colors each week. This ensures you're getting a variety of nutrients while keeping meals visually appealing.

  3. Snack Smarter: Swap processed snacks for plant-based options like trail mix (nuts, seeds, and dried fruits), hummus with veggie sticks, or edamame.

  4. Go Global: Experiment with international cuisines that emphasize plant diversity. Think Mediterranean mezze platters, Indian dals, or Japanese miso soups loaded with seaweed and tofu.

  5. Batch Cook and Rotate Ingredients: Prepare several plant-rich dishes at once and rotate them throughout the week. For instance, make a lentil stew, a mixed vegetable curry, and a hearty grain salad to keep your meals exciting and diverse.

  6. Count Herbs and Spices: Don’t forget to include herbs and spices in your count! Basil, cilantro, turmeric, and cinnamon all add flavor and health benefits.

  Start where you are & challenge yourself to expand

  Prioritizing plant diversity isn’t about perfection—it’s about progress. Start by tracking the number of plant foods you currently eat and aim to add a few more each week. Over time, you’ll build a sustainable habit that supports your gut health and overall well-being. We’ve built a BINGO card to help you both track your habits and expand your repertoire. Download the card below.

For Reference:

American Gut Project Findings

Effect of Plant Based Diets on Gut Health